Over the past 15 years I've been training hard using different techniques to find out what best fits me.
I read hundreds of fitness books, nutrition guides from people who claimed that they were experts and knew the secret magic solution to my problem! The problem was that when I was testing those to my body it didn't respond.
I was completely frustrated almost ready to give up years of hard effort.
Then all of a sudden I tried a well known training model which was not supposed to help Hard Gainers at all..
but it actually did! After all these years, all of a sudden my body started to respond like I was training for the 1st time! Like all these years I was not going to the gym to get bigger..
like I changed genetics from one day to another! OK now it's time to reveal this secret technique, and it's called supersets! Yes you might all have heard of supersets and they will pump your muscles faster than anything else! While I was working out at the gym I felt that I wanted to give more.
I wasn't feeling tired after finishing an exercise of 8 reps and I continued to a different exercise for the same muscle group.
I Rest between supersets for 1-2 minutes and then I start the next one.
When I looked into the mirror I saw that my muscles were pumped up like never before.
I loved that feeling and I continued doing that till...
today! Your adrenaline will go sky high followed by your confidence and you will wait anxiously for the next training day to come! Don't use the max weight you can lift when you want to do a superset.
Using the max weight will exhaust you and you will collapse during the next exercise.
Try to lift about 70-80% of your max.
It's very important to stick to 8 reps.
Only Abs need more reps, around 20-30 depending on the challenge of each exercise.
Each exercise should be done 3-4 times, not more, not less.
That means 3-4 supersets and you go to the next 2 exercises for the same muscle group.
Below you will find the best exercises for each muscle group.
Try to stick to them because they are hard and provide you the best results.
You will have plenty of rest days so don't get lazy when it's time to get to work! Monday Chest Weighted incline push up Weighted dips Incline dumbbell press Dumbbell press Smith/dumbbell press to neck Incline bench press Bench press Biceps Barbell curls Close-grip barbell curls Dumbbell concentration curls Incline dumbbell curls Tuesday Rest! Wednesday Back Assisted wide-arm chin up Assisted chin up Hanging row Wide-arm lat pull down Close-grip lat pull down Twisting dumbbell row Jockey row Arms-Triceps Assisted close-grip chin up Weighted dips Weighted close-grip push up Close-grip bench press Lying dumbbell French press Thursday Rest! Friday Legs Barbell squat Deadlift Forward dumbbell lunge Backward dumbbell lunge Leg extension Seated leg curl Shoulders Arnold press Twisting dumbbell military press Barbell military press Dip bar shrug Dumbbell shrug Side dumbbell lateral raise Saturday Abs Full rotation knee raise Hanging knee raise Hanging leg raise Exer-ball dumbbell crunch Lying leg raise Sunday Rest! Follow this weekly training program and you won't lose! Take a rest for a week every two months and so on! You can even rest more than a week, don't worry.
You will be surprised to see how fast your body reacts when you are back on track!